70.3 Build and Peak Half Ironman Plan - 6 Week Programby Jim Vance
This is a short-term Build and Peak Plan for an athlete who wants to be competitive in their age-group for an upcoming 70.3/Half-Ironman, with a Saturday race. The plan starts 6-weeks prior to the race and assumes an athlete is coming in with good fitness, and wants to get in a strong block of training to prepare them specifically for the half-ironman, to do well and be competitive.
Workout #1: Other
Thanks for purchasing this 6 week Build and Peak Plan for 70.3/Half-Ironman. This plan is intense, and is designed for the athlete who wants to be competitive in their age group at an upcoming race. The plan will work well if followed as written, especially for the prescribed intensities. All workouts should also be completed in the order they are listed, if possible. Attached with the plan is a description document with all the terminology definitions. If you have further questions, please feel free to contact me with them at firstname.lastname@example.org. Best of luck!
Workout #2: Run
Planned Time: 0:30:00Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.
Workout #3: Swim
Planned Time: 1:00:00W/U 300, 4x75 - 25K, 25DR, 25, 300 4x100 @ T-Pace + :02 (2:00/2:30SI) 1x800 @ T-Pace Swim first 100 @ T-Pace and hold on (2:00) 6x100 DESC 2-2-2 (2:00/2:30SI) C/D 6x50 Free/Back (:20)
Workout #4: Bike
Planned Time: 0:30:00Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.
Workout #5: Run
Planned Time: 0:45:00BT: Grass intervals. Warm up + 4 pick-ups. Then 5 x 3 minutes with 3 minute recovery interval at faster than 5k pace. Build into heart rate zone 5b on each.
Jim is an elite coach, & former elite triathlete, for TrainingBible Coaching. Jim holds a BS in Physical and Health Education, K-12, from the University of Nebraska, where he ran track and cross country. He was a school teacher for 6 years, is a Level 2 Certified Coach for USA Triathlon, hosting many clinics, talks, camps and other events. Jim also is the founder and head coach of Formula Endurance, the nation's only USA Swimming and USA Triathlon High Performance Team. Jim has spent time at the US Olympic Training Center, training under the guidance of the National Team Coaching Staff, as well as seen success with two World Championship titles as an amateur, in both XTERRA and ITU. His range of performances even stretch to Ironman, where he finished 3rd at the 2006 Ironman Florida, in a time of 8:37:09. Jim uses his knowledge of the sport, training theory, and education with his teaching experience to be a high performance coach.